Improving your performance in basketball is a must. You might want to learn how to jump higher to dunk, how to shoot and many other basketball vital lessons.

Each position in basketball has a particular job to perform on the team. For instance, guards are renowned for their ball-handling skills, while power forwards are famed for their ability to rebound. The fundamental techniques for enhancing your performance on the field, however, are the same regardless of the position you play and may be divided into two categories.

How to Improve Your Basketball Performance

Basketball players should start by developing the basic elements of mobility. Part two is the translation of that movement into great sports performance through training and other strategies to increase physical fitness.

Movement Principles

Flexibility, posture, strength, agility and balance are the core elements of movement. Although they may appear simple, almost everyone can develop in each of these areas. You will be able to lay the groundwork for all basketball movement patterns of the highest caliber by doing this.

Here’s a brief explanation of how each of these essential motions might improve your performance.

• Flexibility makes it easier for your joints to move, which reduces your risk of injury. Given the high occurrence of ankle sprains in the sport of basketball, this is crucial for the muscles that surround the ankle joint.
• Good posture is actually beneficial to your game. In contrast to bad posture, which can put pressure on your spine’s joints, good posture keeps pressure off those joints.
• Strength training is a vital part in every training program. Particularly for basketball players, it’s important to pay attention to the legs. Your capacity to absorb force when you land and your vertical jump may both be improved by strengthening your legs.
• Basketball players can alter their sprinting pace or direction hundreds of times during a regular practice or game because to their agility. Your capacity to carry out these motions effectively and safely can be greatly influenced by your level of agility.
• You may take good balance for granted, but it helps basketball players manage their bodies when placed in awkward situations like boxing out or rebounding when paired with core stability.

You need to have a few fundamental basketball abilities in order to play basketball properly. Understanding the fundamentals of the motions that are frequently employed in competition is always the most crucial stage, including how to jump higher to dunk.

Watching other basketball players compete is a great method to learn for novices. not just in basketball but in other sports as well. People might be observed adjusting their offensive strategies and playing defense accordingly.

Although entertaining, professional sports like the NBA are not good for education. They frequently focus on a player’s standout traits or abilities. High school and college tournaments, on the other hand, employ lengthier shot timers. It fits the way teenage boys and girls play better.

Keep an eye out for and save talents that will help you improve your offensive and defensive play. Without assistance from other players, it will be impossible for you to do defensive drills. So learning through doing would be beneficial. This is also an effective way to learn how to jump higher to dunk.

The collection and delivery of multiple various cargo loads or packages between customers, suppliers, and drivers is coordinated by a truck dispatcher. Many truck dispatchers can even operate from home offices, but the job demands excellent organizational and communication skills. No wonder there is a special class called Truck Dispatcher Training.

Additionally, a career as a truck dispatcher might open up a number of prospects for advancement within your employer. This article will go over what truck dispatchers perform, the typical income for the position, how to apply for the position, and what the working atmosphere is like.

The Work of a Truck Dispatcher

Truck dispatchers or freight dispatchers organize the shipping processes between clients, drivers, and suppliers while working for trucking and freight firms. In order to identify available freight drivers to convey cargo, truck dispatchers often coordinate with other carrier businesses in addition to working with company drivers.

Truck dispatchers frequently carry out a variety of crucial activities to keep operations operating properly, including jobs like:

• Taking client calls for drivers to transport freight and giving truck drivers pick-up and delivery information
• Arranging for the pickup and delivery of cargo and keeping an eye on its journey to guarantee timely deliveries
• Logging and recording freight orders, dealing with invoicing concerns, and recording transactions
• Sometimes putting or taking different goods out of freight vehicles
• Using complex software to plan transportation routes and inform drivers while they’re traveling

Working Environment For Truck Dispatchers

Truck dispatchers may do their business from their homes, a central location inside a corporation, or other locations. A truck dispatcher’s workday may frequently be quite hectic with a steady workload. A dispatcher’s day may be spent negotiating transport prices with merchants and suppliers.

Truck dispatchers may spend their time looking for the most affordable ways to make deliveries. Using mapping and routing software, truck dispatchers may find the quickest transit routes for drivers. In general, a truck dispatching position entails spending a lot of time at a desk, computer, and phone. These special truck dispatcher’s skill can be obtained by joining truck dispatcher training.

An Estimated Truck Dispatcher’s Annual Pay

In the US, a dispatcher may anticipate to make an average yearly pay of $52,710.

although this average might change based on a number of variables. A candidate’s professional experience is one consideration. Dispatchers with experience in the field and in their position may receive a better remuneration from some organizations.

Additionally, freight dispatchers have the opportunity to grow within their organizations, increasing their wage level. Where truck dispatchers live and work also has an impact on their pay grade. Dispatcher salaries might differ from state to state and city to city.

How To Train To Work As A Truck Dispatcher

To begin your professional path, you may study how to become a truck dispatcher from home. Although it’s not always necessary, you’ll want to think about getting a degree in the future if you want to enhance your profession.

When you apply for your first dispatch job, this might further set you apart from other applicants by enhancing your qualifications. To become a truck dispatcher, use the steps below as a guide:

1. Complete all training and education requirements.

You must possess a GED or a high school diploma at the very least. Consider enrolling in a truck dispatching school, which may provide you an introduction to the field and impart useful knowledge and abilities for success. For instance, you can become ready for your work by taking online courses in truck dispatching. Although it’s not necessary, this is another another step in the direction of becoming a dispatcher.

2. Take into account a certificate program

Having degree associated in transportation, logistics, or a similar profession is sometimes preferred by employers even if it may not be a prerequisite. You may utilize an associate’s degree as a stepping stone toward a bachelor’s degree and this can provide you an advantage over other applicants.

3. Acquire work experience in the field

Working in a position that involves shipping, receiving, or moving freight might help you obtain expertise in the sector. Additionally, you should take the time to familiarize yourself with local, state, and federal legislation pertaining to safety requirements, weight restrictions, and freight transportation. You will be better able to manage scheduling and freight concerns if you are aware with this crucial information.

4. Improve your abilities

Continue honing your speech, writing, and interpersonal interaction abilities. Truck dispatchers must pay close attention to detail, be well-organized, and most importantly, communicate well. Create a system for keeping track of calls, recording them, and organizing schedules.

Along with these soft skills, it’s beneficial to have knowledge of dispatching and the telecommunications tools you’ll probably use at work. You can learn all that by yourself, but it is easier for you to acquire those skill by joining truck dispatcher training.

Due to its usage for making and receiving phone calls as well as listening to music, headsets and earphones are increasingly essential to certain people.

However, it appears that this item might have negative effects on the ear since, when used improperly, it can harm hearing. Listening to music you downloaded from mp3 juices is still okay, but you should follow the advice shown below to keep your ears healthy.

Danger Due to Frequent Use of Earphones

The threshold for sound that can permanently harm hearing is 80 dB, according to health websites. The immediate or short-term harm is 130 dB.

Some smartphones have the capacity to play music with up to 120 dB of sound intensity. You run a very significant risk of hearing damage if you play an entire record at that volume.

According to information provided by the World Health Organization (WHO) in 2015, the use of audio devices outside of recommended guidelines puts more than a billion teens and adults at risk of hearing loss or deafness. WHO advises restricting headset use to less than one hour due of this worry.

Not only that, but you also need to take care of your ears in this way to prevent hearing loss from headset use:

Regularly Clean Your Ears

A headset may be used to successfully clean out dirty ear openings. When wax builds up in the ear canal, infection risk increases significantly. So, if you frequently wear a headset and don’t want to develop hearing loss, be sure to periodically clean your ears.

Wiping the exterior of the ear with a cotton bud is an effective method of cleaning the ears. By using a cotton bud to remove the debris from the ear canal, you risk pushing it deeper.

It is preferable to use specialized drops that are available over the counter in pharmacies to soften the wax within the ear. After two or three days, tilt your head and drip a few drops of warm water into the affected ear canal. Don’t forget to tilt your head backwards so that the earwax will naturally fall out. Dry the ear canal gently with a clean cloth once the earwax has been removed.

Once A Week, Clean The Headset As Well

In addition to treating your ears, you should also clean the headset that you wear frequently. The intention is to stop germs from growing on your preferred headset.

The headset is very simple to clean. A fresh, unopened toothbrush, a dry towel, and warm water with liquid soap are all you need to get started.

Remove the silicone from the headset if you are using one that has it. After a brief soaking in soapy water, remove the silicone and pat it dry with a clean cloth. To clean the components of the headset that shouldn’t be in contact with water, use a dry toothbrush.

Consumption Of Zinc, Magnesium, Folic Acid, Magnesium, And Omega-3 Fatty Acids

Salmon, tuna, and sardines provide high quantities of omega-3 and vitamin D, which can help prevent hearing loss. Studies show that eating fish twice a week lowers the incidence of aging-related hearing loss.

Additionally, folic acid, which is included in foods like spinach, asparagus, peas, broccoli, eggs, and beans, can cut the chance of hearing loss by 20%.

It has also been demonstrated that the magnesium included in foods like broccoli, potatoes, and bananas offers extra defense against noise-induced hearing loss.

While the zinc found in oysters and dark chocolate helps strengthen the ear’s defenses against the danger of hearing loss brought on by aging.

Again, when you’re bored, listening to music downloaded from mp3 juices using headsets is not a problem. However, if not utilized properly, these items may result in ear issues, including hearing loss. Always be mindful of the health of your ears, and don’t wait to see a doctor if you notice any symptoms that might indicate hearing loss.

Feeling as though the music you adore is no longer as exciting? Do you notice that you don’t enjoy your favorite tunes as much as you used to? Instead of switching up the music you’re listening to, perhaps it’s time to reconsider how you listen to music Mp3juice.

Tips for Improving Music Listening Experience

There are many techniques to increase your enjoyment of your music, but not all of them will be effective for all listeners. People like to hear music in a variety of ways, so we’ve compiled some advice that is sufficiently varied for the majority of people to find at least one suggestion that fits for them.

1. Invest in New Speakers

Some folks find happiness in nothing more than using their phone’s speaker to listen to music. By all means, keep listening in that manner if that applies to you. Don’t allow anyone tell you how to listen to music; after all, music is (at least in most cases) designed to be enjoyed.

Use significantly better Bluetooth speakers if you’re listening with cheap ones! If your Bluetooth speakers aren’t up to par, upgrading to a basic receiver and a pair of bookshelf speakers will result in an audible improvement in music quality. You won’t spend a lot of money if you do this.

2. Invest on Better Headphones

This advice is identical to the one before Mp3juice. There are many various types of headphones available, and their quality varies greatly. Spending even $20 on a replacement set of earbuds if you’re still using the ones that were provided with your phone can be well worthwhile.

With speakers, it’s like falling down a rabbit hole. You can end yourself spending a lot of money if you’re always hunting for “better.” If all you want is a slight but visible enhancement to your music audio experience, you don’t need to go that far.

3. As Your Only Activity, Listen

It’s unfortunate that much music these days is used as background noise. People put in a lot of time and effort to precisely polish the settings and shows so we can listen to them while we do other things. So, it’s typical practice today to listen to music while working.

Simply sitting and listening is the simplest method to rediscover your love of music. The music will take on new dimensions that will allow you to appreciate it in a completely new way. While we’re at it, let’s talk about the advantages of attentive music listening and how it can even enhance your health.

4. Play higher-quality music

Similar to the advice given above regarding headphones and speaker, you must listen to the finest quality high-resolution audio before you can start enjoying your music. When I heard it, it was really relaxing and calm. Shortly after increasing the resolution, it becomes difficult to determine whether file is of superior quality.

But even small changes can increase your musical enjoyment. If you’ve been listening to Spotify streams, for instance, consider purchasing CD-quality FLAC files from online music retailers like BandCamp so you’ll never have to question if you actually heard an MP3 artifact or simply imagined it Mp3 Juice.

5. Create a Vinyl, CD, or Tape Collection

If you’re a collector, you might see a shelf full of albums to your right. As you turn to the right, your neatly arranged video game memorabilia shelf comes into view. Okay, maybe not, but building a physical music collection is still really fulfilling.

It doesn’t matter if you favor vinyl, CDs, or even the humble cassette tape. Select the one that resonates with you and begin gathering. Just be careful not to become preoccupied with the collection aspect to the point where you stop listening to the music Mp3juice.

There are many kinds of noodles, from thin rice noodles, and thicker alkaline wheat ramen noodles, to thicker and plumper Udon noodles, and buckwheat soba noodles. There are dozens of varieties of noodles all around the world, each with its unique distinct taste, ingredients, and characteristics, from Asian noodles such as rice, and buckwheat noodle, to Italian Spaghetti.

Now, we from Bobo Noodle will guide you on how to choose the right noodle for the right soup, essentially choosing the best noodle for a different type of soup, to create a myriad of satisfying noodle dishes that will impress your family.

We will tell you based on the right variety and type of noodles, as well as stock and the suitable base soup to go with the noodle. Of course, we won’t include instant ramen noodles, as they already come packaged with their soup flavoring, so we won’t include that here in our lists.

So, how to choose the right noodle for different soup bases?

Bobo Noodle – So how do we choose the best noodle for different soup bases? According to many chefs and gourmets, the key to choosing the best noodle for each soup lies in the thickness of each noodle. Different shapes of noodles also contribute to how well they can be digested and consumed with the different soups.

We would also include pasta and Spaghetti as they are worth for whole other article, so we would talk about them later here on the Bobo Noodle website.

From Japanese ramen to Udon, from Vietnamese Pho to Indonesian Mie Goreng, to Italian pasta and Spaghetti, there is tons of way to enjoy noodle, and different noodle can be enjoyed differently with their soup. So, we will tell you what is the best noodle to go with different soups here, starting with:

·         Ramen Noodle

We started with one of the most famous types of noodles, ramen noodles. Ramen noodles were made from alkaline wheat noodles, with a variety of thicknesses, mainly not bigger than 2.2 mm, or with the thickest size of 2.5 mm.

Ramen is a wheat noodle that has been mixed with alkaline water, to create a more slippery and springy flavor. So, the main characteristics of the ramen noodle are its springiness, slippery, and ease to gulp down in one slurp. It is typically used in many Eastern Asian dishes, specifically Japanese Ramen, and Chinese noodle soup.

The authentic Japanese ramen noodle was made from a mix of bone broth, onion, and ginger. Many different kinds of soup can accompany the ramen noodle.

In Japan, the most popular ramen soup was Miso ramen, Paitan ramen, curry ramen, and Onion ramen for veggies option. In Korea, Jajang-Myun, or black bean noodles was widely popular, such as the Chinese noodle, the Sichuan noodle, Taiwanese Black beef noodles, and Hong Kong beef broth noodles.

·         Soba Noodle

Soba was made from Buckwheat flour, and it is one of the most popular noodles among the Japanese. It is characterized by its extra soft and delicate flavor. Depending on the Soba used, the characteristics of each noodle can be different.

Soba Noodle, there are many ways to enjoy it. The most basic way is just to eat the soba directly, with simple onion and ginger soup base, Soba noodles can also be enjoyed with warm, fried soba, or Yakisoba.

In most traditional Japanese Soba restaurants, they serve soba noodles with simple soy sauce, and shrimp-based soup, serving soba with simple soup to let people enjoy the main characteristics of buckwheat flour used.

·         Rice Noodle

Rice noodle was made from, well rice of course. Rice noodle is characterized by a very thin white strand of noodle. It is very popular in many parts of Asia, especially in South East Asia, as well as some parts of Southern China, and Vietnam. Rice noodle has very neutral and versatile tastes; as such there are dozens of soup and dishes that could go along with them.

Rice noodles can be used in many different soup bases, from heavy broth such as bone broth, beef stock, or chicken stock, to light base soup, like ginger and onion soup used in many East Asian dishes. It can also be used as fried noodles, like in the famous noodle dish from Thailand, Pad Thai, and a mix of rice noodles with bean sprouts, tamarind paste, and peanuts.

The most famous soup that uses rice noodles is perhaps Vietnamese Pho. It uses heavy beef broth, with a mixture of different herbs from cinnamon, star anise, peppercorn, and many more. it cooks the springy rice noodle along with the raw beef, cooked with its broth to create tender and delicious steak on the rice noodle soup.

That’s all of the noodle tutorials and guides from Bobo Noodle if you are wondering what is the best pasta for the best dishes, and soup, see more on our official website here.

Preparation for welcoming the baby must be done seriously and carefully, especially in choosing a bed or trundle bed for the baby. Usually, parents only focus on completeness but forget that young children need to sleep comfortably. Here we will discuss What Points to Keep in Mind While Buying a Trundle Bed for Toddlers so that babies are comfortable.

Tips to Keep In Mind When Buying A Comfortable Trundle Bed

Most parents emphasize beauty when choosing equipment for babies. While the important thing that should be more attention to is the comfort received by toddlers. Therefore, here we will discuss a little about tricks and What Points to Keep in Mind While Buying a Trundle Bed for Toddlers, including:

1. Determine the right material

The first tip we can do is to choose the right material. We need to choose a solid material such as stainless. Besides being sturdy, stainless material is also safe to use for children’s health.

2. Prepare a large size

We also need to choose a size that is large enough or that is right for our child, we can adjust it to the phase of our child’s growth. Usually, children under 5 years old will experience rapid growth so we need to choose a trundle bed with a large size so we don’t need to buy a new one.

3. Checking the power level

We need to check the level of strength and quality of the mattress, where good quality greatly affects the development process of the child. Therefore, we as parents must always give the best to our children, one of which is by paying attention to what our children will use.

4. Ensure child safety

Apart from checking the strength and quality, we also need to ensure the safety of the child. Where can we buy a trundle bed that is equipped with a safety bedrail to keep the child from falling to the floor?

We need to use a safety bedrail, besides being able to ensure the safety of our children, we as parents will also feel safe and not worry too much about the safety of our children.

The Function of The Trundle Bed for Babies

The trundle bed has many functions which then make the trundle bed the target of parents. As for some of the functions that we get from using a trundle bed, including:

1. Children’s sleep quality becomes optimal

The function of the first trundle bed is to make the child’s sleep quality optimal, because of the comfort provided by the trundle bed. Comfort during sleep greatly affects the quality of sleep, the better the quality of sleep, the better for children’s growth and development.

2. Prevent injury

In addition to providing optimal sleep quality, another function that we can get from using a trundle bed is to prevent injury. This is because if the child is still sleeping with the parent, negative things such as being hit by the body or being pushed unintentionally can make the child injured.

Therefore, the function of the trundle bed is very good to be able to avoid injury to children that can happen at any time.

3. Safe and quality

This trundle bed is considered safe for babies and has good quality. That way it can optimize the growth and development of children. Quality products will usually pay attention to everything well, therefore we need to choose quality products where usually the quality has been tested by good safety standards.

Children are a deposit for us that must be taken care of properly, therefore we need to pay attention to every movement of their growth by giving the best. One of the best ways to provide the best for children is to prepare a comfortable and safe bed that can support their developmental body to run optimally.

Those were some things related to What Points to Keep in Mind While Buying a Trundle Bed for Toddlers. This article is submitted so that parents are not wrong in choosing the best for their children. Hopefully, this article can provide useful information to parents, especially those who are confused about choosing a good bed for their children. Good luck, and hopefully, you can get the best for your children, moms!

Saving alone is not enough to guarantee good finances in the future. Therefore, it is better if it is accompanied by investment from an early age so that the opportunity to increase wealth can be even greater.

For an investment to be successful, many things need to be considered. By paying attention to these things, the investment returns can be maximized. Then, what are the right investment tips so you don’t experience losses? Come on, see the following tips!

7 Correct Investment Tips So You Don’t Lose

Investments are made to get additional ones. However, the investment risk is also quite large. But don’t worry because you can learn how to invest big to avoid the risk of loss. Here are 7 good and true investment tips.

1. Choose the right investment product

Currently, investment instruments in Indonesia are very diverse. However, not all of these investment instruments match the characteristics of your risk profile.

If your characteristics are conservative or avoid losses, then the right investment instruments are mutual funds, deposits, and gold. This is because the investment instruments tend to be more stable.

Conversely, if your type is aggressive or dares to lose, then you can choose an investment instrument in the form of crypto or stocks. Even though the risks are great, the rewards are great.

2. Change the mindset about investing

The success or failure of an investment cannot be separated from the mindset or mindset you have. Before starting to invest, it is important to change the mindset toward investing.

Know, that the benefits cannot make you instantly rich in a day or two. It takes a long time to maximize the investment value.

Investment is also not the main source of income. So do not rely on it to meet the needs of everyday life. Investment is only a tool to guarantee financial uncertainty in old age.

3. Choose a trusted investment platform

Investment is like planting seeds. For the fruit to be harvested abundantly, the selection of the soil must be right. In investment, the land is the same as the platform used for investment. So, choose an investment platform that is proven to be trusted and registered with the financial services authority.

4. Diversify

True investment is not fixed on one type of instrument, but several. It is necessary to diversify to minimize the risk of loss if at any time the value of the investment decreases.

If you already have stocks, diversify into other products or instruments, such as mutual funds, government bonds, or gold. At least if the stock price drops, the profits from other investments can cover the losses in the stock.

On the other hand, you also have other sources of profit that can be used as capital for further diversification. As a result, your total assets will not be stuck.

5. Be sensitive to economic conditions

Please note that stock prices and bank interest rates can go up and down at any time. This is inseparable from the influence of economic conditions in a country.

The cause can be natural disasters, social conditions, political influence, high demand for imports, etc. Therefore, you need to be sensitive to the country’s economic conditions. This is so that you can be more aware of price fluctuations.

6. No need to monitor frequently

To get peace of mind when investing, you should not monitor price movements too often. These fluctuations will make you often make decisions, such as buying or selling.

For example, you buy blue chip stocks. The best step is to let it ‘sleep’. Do nothing. Stocks are kept for the long term.

By sleeping, you give a good stock opportunity to grow. When do you sell it? Once the price has reversed to the fair price or at the highest price.

7. Don’t be greedy

In stock investing, it’s okay if you don’t want to sell shares even though the price is high. But remember, you should not be greedy to maximize the benefits you get.

If the profit level has reached the expected percentage from the start, it is better to sell the stock than to hold it continuously. The reason is, that you can’t predict the price tomorrow with certainty.

The profits can be used to buy other potentially profitable shares. So, the total investment portfolio increases slowly.

Metabolism is one of the systems that the body runs every day. Metabolism plays a role in carrying out various tasks, including the process of digestion of food, breathing, distribution of nutrients throughout the body, using energy, to removing dirt or waste from the body.

Seeing some of these roles, it is not surprising that metabolism is often associated with weight loss diet plans. In this case, people who want to lose weight need to increase their metabolic system, so that the body’s calorie-burning can be more optimal and the diet program can be carried out effectively.

10 Quick Weight Loss Tips To Speed Up Metabolism

If you’re planning to lose weight healthily, there are several ways you can increase your metabolism. Then, how do increase the correct metabolism to lose weight? Here’s the explanation!

1. Eat regularly

The first way to increase metabolism for weight loss is to eat at the right time and regularly. Eating at a consistent time can help keep your metabolism in balance.

If you have a habit of eating a lot, then going for a long time without eating food, then the body will store more fat cells and burn calories more slowly. That way, make sure you eat at the right time in small portions every 3-4 hours.

2. Eat foods with the right amount of calories

How to increase metabolism can also be done by eating foods with the right number of calories. You need to know that consuming too few calories can cause the metabolism of your body to slow down in order the body to save energy.

In general, an adult woman needs about 1600 to 2400 calories a day. Depends on the level of physical activity performed. Meanwhile, adult men need about 2000 to 3000 calories a day.

3. Consume green tea

Increasing metabolism to lose weight can be done by regularly drinking green tea. Many studies have shown that consuming green tea extract can help increase fat metabolism in the body.

In addition, green tea can also be a good alternative to drink to complement your daily fluid needs. Drinking 1-2 cups of green tea every day can be a healthy and balanced diet intake.

4. Do resistance training

You also need to do resistance training as a way to increase metabolism to lose weight. Strength training will help to build muscle, which can increase metabolism.

Keep in mind that the body naturally loses muscle with age. So regular resistance training can help overcome this effect and keep the metabolic system working properly and optimally.

5. Sufficient hydration needs of the body

How to lose weight by increasing metabolism can be supported by meeting the body’s daily hydration needs. Water is needed by the body for optimal metabolic processes.

Adequate hydration needs of the body will support an effective weight loss program. Studies have shown that people who drink 1.5 liters of water daily lose weight on average better than people who drink less water.

6. Manage stress

The next way to increase metabolism for weight loss is to manage stress well. Stress conditions can affect hormone levels and cause cortisol to be produced more by the body, a hormone that regulates appetite.

People who experience an increase in the hormone cortisol can experience eating disorders, both decreased and increased appetite. Both of these conditions will cause irregular eating patterns and will have an impact on a disturbed metabolic system. This will further facilitate the accumulation of fat in the body.

7. High–intensity workout

Regular high-intensity exercise is also an effective way to increase metabolism for weight loss. An example is high-intensity interval training which has been shown to increase metabolism.

These exercises include swimming, running, and cycling at a constant pace. By doing high-intensity exercise regularly, your metabolism will increase which will result in more effective weight loss.

8. Consuming Vitamin B

The next way to increase metabolism for weight loss is to take B vitamins. In this case, B vitamins play an important role in metabolic rate.

Some of the key B vitamins (B1 or thiamine included), B6 (pyridoxine), and B2 (riboflavin). To get this intake, you can eat bananas, eggs, baked potatoes, peanut butter, orange juice, spinach, peas, and whole grains.

9. Get enough sleep

Increasing the body’s metabolism to lose weight can also be done by getting enough sleep or rest. Someone who lacks sleep or rest will usually release the hormone ghrelin which can make the body often hungry.

This will trigger the production of leptin to be less. Leptin is a hormone that helps a person feel full. This means, that getting enough sleep is very helpful to ensure that the hormones in the body can remain in balance.

10. Actively moving

The next way to increase metabolism is to increase body activity to move. If you are a busy person and don’t have much free time, you can still do physical exercise by moving more during the day.

Do some simple activities such as walking, climbing stairs, gardening, or doing some household chores that involve more active body movements. Some of these activities can help burn calories effectively.

Personal hygiene has a very big role because it can affect health. By maintaining personal hygiene, we can minimize the risk of transmitting disease-causing germs.

Unfortunately, there are still many people who ignore the importance of maintaining proper personal hygiene. The act of maintaining cleanliness and health will provide optimal physical and psychological well-being.

Therefore, make sure you start to get used to maintaining personal hygiene so that you can get these benefits. Then, how to maintain body hygiene that can be done every day?

8 Tips for Personal Health and Hygiene

1. Leave hands with soap

Most disease transmission occurs from touching food or mouth when hands are dirty. Therefore, washing hands with soap is one of the keys to maintaining personal hygiene to avoid infection.

It is recommended that you wash your hands with soap and running water. Especially after using the toilet, before cooking or preparing food, before and after eating, after handling animals, and being around people who have a cold or cough.

2. Brush your teeth at night

Teeth and mouth are important aspects that should not be overlooked when it comes to personal hygiene. Brushing your teeth at least twice a day is very important to prevent bad breath, plaque on the teeth, and infections of the teeth. It is recommended that you brush your teeth in the morning and at night.

At night, saliva production is reduced, so tooth-damaging bacteria will be more active at night. To maintain optimal oral and dental health, you need to brush your teeth at night. Also, make sure you use toothpaste that contains fluoride.

3. Keep your nails clean

You need to know that long and dirty nails can also be a cause of infection that causes disease. Therefore, you need to keep your nails clean by cutting nails that are starting to get long.

Use a clean nail clipper to trim the nails. Also, avoid tearing or biting your nails. If you like to maintain long nails, it is recommended to regularly clean them with water, soap, and a nail brush to scrub the underside of your nails when washing your hands.

4. Take a shower every day

Dense daily activities sometimes make some people lazy to take a shower. Maintaining personal hygiene by bathing regularly in a tropical country like Indonesia is very important.

Bathing regularly with soap will help remove dead skin cells, oil buildup, and bacteria on the skin. So, make sure you shower every day in the right way. Rinse the body parts thoroughly, especially in areas that are prone to sweat and mold.

5. Keep the reproductive organs clean

Maintaining the cleanliness of the reproductive organs is very important to avoid diseases and infections of the genitals. Diseases that may appear on the genitals are urinary tract infections, bacterial vaginosis, and sexually transmitted diseases. Especially in the intimate area, you should avoid cleaning it with soap because this area is very sensitive.

6. Keep your ears clean

Keeping the ears clean is very important to avoid ear infections. It’s a good idea to use ear cleaning drops with hydrogen peroxide content that are safe to clean the ears.

This material can help loosen the dirt that has accumulated in the ear so that the dirt is easy to clean. It’s best to avoid cleaning your ears with cotton buds because there is a risk of pushing the dirt deeper. It can also injure the eardrum.

7. Keep your nose clean

The nose is also a part of the body that needs to be kept clean. The reason is, that the nose is one of the front lines to resist viruses or bacteria that enter the body. With a clean nose, you will avoid irritation, allergies, and infections.

You can clean your nose by rinsing your nose with boiled water. Then, blow your nose a few times to get rid of the dirt and debris in it. Avoid inserting any object into the nostril as it is dangerous.

8. Keep your hair clean

Hair hygiene should not be neglected either. Keeping the hair clean and healthy aims to avoid unwanted conditions. Whether it’s hair loss, dandruff, dryness, and even a nest of lice.

To keep your hair clean and healthy, you don’t have to wash it every day. Just do it 2-5 times a week. When shampooing, make sure the shampoo you use hits all parts of your scalp. Then, rinse thoroughly and dry with a towel.

Giving tips has become a natural thing in Indonesia. The tip is usually given when the service is satisfactory as a form of gratitude as a consumer. This also applies when we travel outside the city or abroad.

Giving tips can be done for services that we consider satisfying and very helpful during the tour. It never hurts to give tips. However, it is important to know the rules and etiquette of good tipping. Then, how do give the right tip?

Here’s How To Give Tips For Travelers On Vacation

1. Tip to the right people

Even though the intentions are good, if the tips are not given to the right people, the results will be in vain. Several services have urged consumers not to give tips to their workers, for example, parking assistant services at malls and so on. If you tip the person, then it is not appropriate.

On the other hand, some services do rely on tips as an additional income for their workers. For example, valet parking services, hotel clerks, luggage carriers, and others.

2. Prepare a change

Do not because of prestige, then you give a tip with a large amount of money. No need to tip more than you can afford, 10% of the total bill is a reasonable tipping amount. Less than that amount is not a problem.

So that you don’t have to be forced to give expensive tips, it’s a good idea to always have spare change with you wherever you go. Especially when traveling. Who knows if you need it?

3. Give tips politely

How you tip greatly affects what tipping means to other people. Tip politely, don’t throw it away or throw it. Give it a thank you, even for a large tip. Keep giving it in an envelope.

4. If you don’t want to tip, avoid unnecessary service

When you arrive at the hotel, the hotel staff will automatically help carry your luggage and this service usually requires a tip.

If you don’t want to tip, it’s best to decline politely, then say thank you. Likewise with other services that are not needed, politely decline so you don’t have to pay a tip.

5. If you are on vacation, include a tip in your vacation budget

Many forget to budget for tips when they are on vacation, even though tips should be part of your vacation budget.

Many tips must be issued when on vacation, for example for drivers, tour guides, restaurant waiters, and others. Although each time you spend a small amount of money, if you collect it, the results will be decent.

Example of a Tipping Situation

1. Taxi driver when you have to get stuck in traffic

Indonesia, especially Jakarta, is famous for traffic jams everywhere. To avoid congestion, we often use public transportation so that it is more comfortable when facing traffic jams.

As a consumer, you have to be sensitive to the situation, don’t ask in a hurry when you’re in traffic or get angry when you’re stuck. It’s not easy going through traffic jams, especially in Jakarta.

For that, if you are taking a taxi and the road is jammed, you should give a tip afterward. It doesn’t have to be big; you can give a change to the taxi driver or give as much money as you can afford. If indeed there is no small money, then a thank you will also suffice.

2. Satisfactory restaurant service and no service charge

The average restaurant already charges their customers a service charge. Usually, the amount is 10% to 15% of the total bill. Even though it seems to be forcing, charging a service charge rate guarantees satisfactory service.

Well, if you think the service offered is very satisfying, there’s no harm in giving a tip to the waiter, especially if there is no service charge. The amount of tip depends on your ability and desire.

3. Online Transportation When it’s Raining and Hot Sun

Online motorcycle taxi companies not only provide motorcycle taxi services but also some who can help you buy goods, food, deliver goods, and so on. They are only paid based on the distance traveled between the pickup and drop-off locations.

But sometimes they have to be willing to stand in long queues to buy food, carry heavy goods by motorbike, and drive when it rains just to fulfill consumer demand. Therefore, if you find your request quite a hassle, give them a little tip to make them happier at work.

4. Satisfactory Hotel Service

When you feel the hotel room is messy, you report it to the hotel staff and the room is cleaned immediately. And when you want to replace the bed sheets with new ones, you report, that room service comes quickly. Things like that are some examples of services that should be tipped when at a hotel.

Those are tips for giving tips when traveling. Make sure you tip in the right way. However, there’s no need to force it if you don’t have a specific budget to give tips for the services you get. Saying thank you politely is enough.